How to limit the impact of stress through diet?

• Magnesium is involved in different mechanisms linked to stress, both in the muscles and the central nervous system. But stress is at the same time responsible for excessive magnesium losses. Knowing furthermore that lack of magnesium makes you even more vulnerable to stress, this is enough to maintain the vicious circle of stress and sensitivity to stress.
• Added to all this is the fact that modern food (intensive agriculture, overly refined industrial products) has become significantly depleted in sources of magnesium. Studies carried out in France show that magnesium intakes are lower than national recommendations in 75% of adults. Hence the interest in favoring certain foods known to be richest in magnesium : algae, oilseeds (sesame or chia seeds, almonds, cashew nuts, etc.), cocoa, herbs, unrefined gray sea salt or even whole grains.
• In case of chronic stress, supplementation will often be necessary to be sure to cover the needs which are estimated around 300mg per day for an adult. It is recommended to seek advice from a healthcare professional to choose the food supplement best suited to your situation.

Hyperproduction of cortisol, characteristic of chronic stress, disrupts the synthesis of neurotransmitters, whether it is dopamine which acts on motivation or serotonin for managing emotions. It is in particular these disturbances which explain certain mood disorders associated with stress such as irritability, sadness or depression. When the situation persists, when the body reaches the end of its adaptation capacities, the production of all these molecules can then collapse (dopamine, serotonin, cortisol, etc.) leading to this total loss of “energy” characteristic of the burnout. By providing the nutrients necessary for the synthesis of neurotransmitters, diet will then play an important role in supporting the body and preventing burn-out:

• Proteins that provide certain essential amino acids, precursors of neurotransmitters : tyrosine (precursor of adrenaline, norepinephrine and dopamine) and tryptophan (precursor of serotonin and melatonin). It is recommended to consume it from breakfast, to diversify your intake by combining and varying animal sources (eggs, dairy products, fish, meat, etc.) and plant sources (almonds, legumes, (semi) whole grains, etc.).
• The iron and B vitamins (especially vitamin B9 and vitamin B12) which may be in deficit, even though they are essential cofactors of neurotransmitter synthesis. In certain cases of confirmed deficiency, supplementation may be necessary.

• Long-chain omega 3s, especially DHA (also called cervonic acid given its concentration in the brain), are necessary for the proper functioning of nerve cells. They contribute in particular to membrane fluidity and the transmission of neurotransmitters. Several studies have also highlighted the existence of close links between excess cortisol, neuroinflammation, the diversion of the synthesis of neurotransmitters... and the lack of omega 3.
• Through other mechanisms, omega 3 is also involved in the stabilization of the heart rate, maintaining normal blood pressure and triglyceride levels. Stress, whether acute or chronic, is also well known to have a negative impact on cardiovascular health. Meeting your omega 3 needs will therefore play a decisive protective and preventive role.
• Knowing that thethe modern diet has become significantly depleted in omega 3, in favor of omega 6 which are rather pro-inflammatory, it is obvious that the contents of our plates must contribute to restoring the omega 3 / omega 6 balance, especially in cases of stress. Hence the interest in avoiding excessive consumption of omega 6 (e.g. sunflower and peanut oil) and in providing more omega 3 through plant food sources (e.g. rapeseed oil, walnuts , flax, hemp, etc.) AND animal (e.g. small fatty fish naturally rich in EPA and DHA).

• Snacking and sugar cravings are inseparable from episodes of stress. In the majority of cases, it is the brain that requires fuel to be able to function. By responding to it with “fast” sugars (e.g. sweets and sodas), the risk is to cause hyperglycemia which will very quickly be followed by reactive hypoglycemia with, again, a desire for sugar to compensate… This succession of highs and low is not only harmful for mood and the brain, but it also promotes weight gain, the risk of diabetes, disruption of the microbiota... all of which further aggravate the negative effects of stress.
• The brain nevertheless needs glucose for its functioning, it will be better favor “slow” sugars. By gradually releasing glucose, they nourish the brain without disrupting constant blood sugar levels: whole-grain bread, whole-grain cereals, legumes, etc. Today, we are talking more about complex sugars or, more broadly,low GI diet.

• With sources of fiber and antioxidants to pamper your microbiota, promote good communication between the two brains, limit oxidative stress and inflammation. Modern food having also become poorer in this area, it is advisable to limit overly refined industrial foods, to increase its soluble and insoluble fiber intake, to give pride of place to fresh, colorful, seasonal and varied fruits and vegetables, (semi) whole grains, without forgetting spices and aromatic plants.
• With natural sources of probiotics. Before considering a course of food supplements, it is advisable to favor fermented products which are beneficial for the intestinal flora (e.g. yogurt, kefir, kombucha, fermented vegetables, etc.),

Even though diet can have a significant impact, it is necessary to associate it with other complementary natural approaches in cases of stress given its multiple consequences on health. These approaches are the subject of an increasing number of studies highlighting their effectiveness in reducing anxiety and cortisol, regulating heart rate, improving sleep and immunity, etc.

• essential oils and different natural extracts which will allow certain signs to be quickly relieved or to regulate the situation more deeply.
• tHE bodily and respiratory methods who, by activating tHE vagus nerve, promote a return to balance, the body and recovery.